"Our physical and mental health seem to suffer every winter. Whether it’s the lack of sun that affects mood or the cold weather that affects motivation, most of us would agree that winter is often our least healthy season (winter arc or not). But other parts of the world don’t suffer as much during the winter months (and actually… thrive). The Nordic region (namely Denmark, Norway, Sweden, Finland, and Iceland) is consistently ranked the happiest region in the world; well-being is a core part of culture, and they have notoriously long winters, with temperatures often falling below freezing. So, what’s their secret to thriving through winter? I interviewed experts about the habits and traditions that allow Nordic people to connect to their minds and bodies through the coldest, darkest time of year. Keep reading for five wellness rituals that are key to their winter wellness—you can practice these no matter where you live.
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1. Heat Therapy
Sauna culture is integral to Nordic wellness—so much so in Finland that it’s the only country in the world with more saunas than cars. According to Aurora Parssinen, a health coach and holistic nutritionist from Finland, saunas are deeply embedded in Finnish culture and found nearly everywhere across the country: in homes, offices, and even on boats. It’s not just a means to sweat out toxins, but rather a deeply rooted cultural tradition that doubles as the time to bond with family, catch up with friends, or practice self-care. “In the Finnish culture, sauna is a must through all seasons of the year, with most people visiting the sauna at least once a week (usually a Saturday), if not almost every night,” Parssinen said.
Based on the findings of a study in Mayo Clinic Proceedings, regular sauna sessions can improve cardiovascular health by increasing heart rate and blood flow (similar to moderate exercise) and decrease stress and anxiety by lowering cortisol levels. Frequent sauna use has also been linked to better immune function, with some research suggesting that they can decrease the risk of respiratory infections. Parssinen pointed out that the sauna is especially valuable for relaxation, warmth, and detoxification in the winter. “Sauna heat dilates blood vessels and increases blood flow, which supports the body’s circulatory and lymphatic systems,” she said. “This in turn helps transport oxygen and nutrients to cells while aiding in waste removal from tissues, which can improve overall detoxification,” Parssinen said. Don’t have access to a sauna? You can DIY at home with a sauna blanket (I love this one or this one for an affordable option) or turn your shower on hot to let your bathroom get steamy.
2. Cold Water Therapy
Along with heat therapy, Nordics embrace the opposite extreme: cold exposure through ice swimming and ice baths. Despite what social media may have you believe, cold plunges are not a newfound phenomenon made popular by influencers; Nordic countries like Finland and Norway have been diving headfirst into cold water immersion (literally) for centuries. At the core of the practice is the 500-year-old Finnish concept sisu—translated as “stoic determination, hardiness, courage, bravery, willpower, tenacity, and resilience.”
Researchers in Finland who studied the effect of regular winter swimming (four times a week for four months) discovered a significant decrease in tension and fatigue and an improvement in mood and memory in the study’s participants. What’s more, those who suffered from rheumatism, asthma, and fibromyalgia expressed pain relief. “Cold therapy improves circulation and metabolism and reduces inflammation, which is helpful for pain relief, particularly in joints and muscles,” Parssinen said. A study in Aviation, Space, and Environmental Medicine showed that cold habituation lowers the sympathetic nervous system that’s activated when you’re under stress or anxiety and causes a shift toward increased parasympathetic activity (rest-and-digest mode). Even turning your shower to cold for 60 seconds can reap some of the benefits.
3. Open-Air Living
While most of us spend more time indoors come winter, it’s a common Nordic practice to embrace the outdoors year-round. “Nordics have a deep-rooted cultural connection to nature, which is reflected in the Norwegian concept of friluftsliv (outdoor life) and the Finnish principle of jokamiehenoikeus (which translates to every man’s right or freedom to roam),” Parssinen explained. “Nature is integral to Finnish and Nordic culture, with many traditional activities centered around the outdoors—such as berry picking, fishing, and sauna near a lake or sea.” Whether you call it forest bathing or simply spending time in nature, this strong relationship with nature has practical and health benefits, making time outdoors a priority for the Nordic countries, even in the cold of winter.
Dr. Bjørn Ekeberg, a science philosopher based in Norway, explained that the Nordic concept of getting fresh air and natural light is essential for mental and physical reprieve. A study in Science Advances showed that contact with nature is associated with increased happiness, well-being, positive social interactions, and a sense of meaning and purpose in life, as well as decreases in mental distress. Ekeberg added that exposure to natural light also helps to regulate sleep patterns, boost mood, and increase energy levels.
A 2020 study found that blue light exposure in the morning (sunlight is the biggest source of blue light) has an antidepressant effect and can be used as a treatment for seasonal affective disorder. Parssinen also brought attention to the social aspect of being in nature: “These shared experiences foster a sense of community and cultural continuity, strengthening social bonds and emotional well-being.” This winter, bundle up and take a walk, go on a hike, or visit your local park—your mind and body will thank you.
4. Embracing Hygge
From home decor to food to fashion and beauty, there’s been a growing obsession with the concept of hygge and how to cultivate the lifestyle. ICYMI, the Danish motto hygge (pronounced “hoo-gah”) embodies coziness and warmth that create a sense of contentment or well-being. “In Nordic culture, especially in Denmark, hygge has become a lifestyle philosophy that helps people cope with the long, dark winters by emphasizing coziness, community, and presence in the moment,” Parssinen said. “Hygge encourages slowing down, being present, and appreciating simple joys, like candlelight, a warm cup of tea, or spending time with friends and family.” Similar to hygge, Ekeberg believes in the power of koselig (pronounced “koosh-lee”), a Norwegian simple pleasure of enjoying the company of others and connecting with nature (with hygge, the idea is to stay indoors where it’s warm, whereas koselig is about going out into and celebrating nature).
While there is little research specifically on the benefits of hygge, there are many studies that have proved that factors like social connectedness and mindfulness lead to improved well-being, such as by lowering levels of anxiety and depression and improving mood. “Focusing on small, enjoyable moments in life can provide a mental health boost, particularly during the colder months when seasonal affective disorder (SAD) can be a concern,” Parssinen said. “Hygge encourages people to focus on what truly makes them happy and comfortable rather than pursuing material wealth. This balance and simplicity contribute to overall health and a healthy work-life balance.”
5. Eating Berries
You may already be familiar with the Nordic diet (especially if you read this article), but one particular nutritional pillar for winter the experts I spoke with referred to? Eating berries. “Berries are a staple of the traditional Nordic diet, particularly due to their nutritional value and resilience in the cold, northern climate,” Parssinen said. “Lingonberries, bilberries, and cloudberries are rich in antioxidants, particularly anthocyanins, which help protect cells from oxidative stress and reduce the risk of chronic diseases.” Parssinen further explained that because berries grow naturally in the Finnish and Nordic forests, they’re a sustainable and accessible source of nutrition that aligns with Finnish values of environmental sustainability. And Finland’s jokamiehenoikeus principle (the freedom to roam) allows everyone to forage for berries freely, making them an essential, low-cost nutrient source for families.
A study in Frontiers in Nutrition found that eating a Nordic berry mixture maintains and improves cognitive function as well as metabolic health. “Bilberries (AKA wild blueberries) have been shown to improve cardiovascular health, reduce inflammation, and potentially support vision health,” Parssinen said. “And lingonberries have been associated with lowering blood pressure and reducing systemic inflammation, which is especially helpful in cold climates that may exacerbate inflammatory issues.” But even if your grocery store only offers blueberries and raspberries instead of lingonberries, you can still reap lots of benefits. Research in Nutrition Reviews suggests that the phytochemicals in berries support the immune system and beneficial microbiota in the gut, which is especially important when the cold weather can make it harder for the body to fend off viruses and infections.
Aurora Parssinen is a health coach and holistic nutritionist based in Finland.
Dr. Bjørn Ekeberg is the Norwegian co-founder and CEO of Recharge Health.